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Rajma: Get creative with this protein-rich bean

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Rajma chawal is on everyone’s list of favourite comfort foods. But there’s so much more to this protein-rich pulse than the standard rajma chawal. The red kidney bean or rajma is rich in plant-based protein, dietary fibre and antioxidants. The fibre in rajma moderates blood sugar levels and is good for colon health. It is also a good source of essential minerals and vitamins like molybdenum, calcium, iron and manganese, potassium and folate.

Rajma is not just delicious and nutritious, it’s versatile too! Here we’ve put together a list of dishes for you to try with this protein-rich pulse.

Rajma and Chana Pesto Roti Wrap

With a little prep, you can have this healthy, wholesome meal ready in minutes. Soak and boil ½ cup each of rajma and chana separately. Lightly sauté 3-4 cloves of chopped garlic. Add chopped onions with a bit of pepper and cook for about a minute. Mix in the boiled rajma and chana, mashing some with the back of the spoon. Next, add jeera powder, chilli powder, pepper and salt to taste. Stir in pesto sauce and set aside. The pesto sauce is made by blending together roasted almonds, basil, parmesan, garlic, lemon juice, olive oil and salt. If you can’t find basil leaves, you can use dhania leaves and make a coriander pesto. Whisk a small bowlful of yogurt and mix in salt, pepper and dried basil to make the sauce. To assemble the wrap, add a bit of bean filling and sauce to your rumali roti and roll. Serve with a side of yogurt-basil sauce.

Rajma-stuffed Capsicum

This dish is sure to be a hit at your next dinner party. Start by preheating your oven. Next, boil a large potful of water along with 1 tbsp salt. Cook 4 capsicums in this water for about 3 minutes until they soften a bit, and then drain them. Sauté ½ cup chopped onion until translucent. In a large bowl, mix 2 cups of boiled rice with 1½ cup soaked and boiled rajma, 1½ cup diced tomatoes and the cooked onion, chilli powder, jeera powder, chopped garlic and salt. Spoon this mixture into the capsicums and sprinkle with a layer of parmesan cheese. Bake for about 30 minutes until the cheese is lightly browned and bubbling. Combining rice with rajma will make this dish a complete protein source. Bon appétit!

Red Kidney Bean Soup


Radish

This wholesome soup recipe comes from Mexico and makes a nutritious evening snack or light dinner. After washing and soaking the rajma overnight, pressure cook it for about 30 minutes along with 2 halved onions, 3 cloves of garlic, ½ tsp jeera powder, ½ tsp oregano and salt. The beans should be completely soft after pressure cooking. Blend this along with a bit of salt and pepper to taste, and set aside. In a pan, sauté chopped onions until translucent. Next, add chopped garlic, followed by chopped tomatoes. Cook until the tomatoes form a pulp. Allow this to cool and then puree it. Combine this with the bean puree and a cup of vegetable stock in a large saucepan. Cook until it thickens to your preferred consistency. Season with pepper and salt and serve topped with fresh cream

Can’t wait to test these recipes? Choose Tata Sampann’s unpolished Rajma, and make your meals all the more nutritious with the natural goodness of this protein-rich beans!



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